Time is valuable, especially with today’s fast pace of life. Many of us want to get the most out of our workouts in the shortest possible time. Here are 8 workouts where calorie burning is most efficient and results come quickly.
1. High-intensity interval training (HIIT)
HIIT is one of the most effective ways to burn calories and speed up your metabolism. The workout consists of short, high-intensity exercises followed by a short rest period.
- Average calorie burn: 500–700 calories per hour (in 20–30 minutes you can burn 200–400 calories).
- Examples: Burpees, sprints, jump squats and kettlebell exercises.
2. Running
Running is a simple and highly effective workout for burning calories. A faster pace and higher intensity increase energy expenditure.
- Average calorie burn: 600–900 calories per hour (depending on speed and body weight).
- Tip: Add intervals, for example sprints alternated with slower stretches.
3. Cycling
Cycling, whether on a stationary bike or outdoors, is a great way to burn calories. Intense pedaling increases energy expenditure.
- Average calorie burn: 400–700 calories per hour.
- Tip: Try spinning, which combines speed and endurance exercises.
4. High-intensity group workouts
Classes such as BodyPump, CrossFit or Zumba combine elements of cardio and strength training, helping you burn calories quickly.
- Average calorie burn: 500–800 calories per hour.
- Advantage: Group workouts also provide extra motivation and company.
5. Swimming
Swimming works the whole body and improves endurance at the same time. Different strokes, such as freestyle or butterfly, burn more calories.
- Average calorie burn: 400–600 calories per hour.
- Tip: Add speed intervals or try different strokes.
6. High-intensity aerobic workouts
Workouts such as step aerobics and kickboxing burn a lot of calories and improve coordination.
- Average calorie burn: 500–700 calories per hour.
- Advantage: Also improves balance and strength.
7. Bodyweight exercises
Using your own body weight, for example with planks, mountain climbers and push-ups, you can burn a lot of calories in a short time.
- Average calorie burn: 300–600 calories per hour (depending on intensity).
- Tip: Use the Tabata method (20 seconds of work, 10 seconds of rest, 4 minutes in total).
8. Rowing
The rowing machine is an effective calorie burner that works several muscle groups at the same time.
- Average calorie burn: 400–600 calories per hour.
- Tip: Focus on correct technique to maximize results and reduce the risk of injury.
Summary: burning calories fast
To burn calories quickly, it is important to choose a workout that suits your level and goals. By combining intensity with short duration, you can achieve high energy expenditure even when time is limited. Try different workouts and find the way that suits you best to get fast results!
Come and train! ArtGym
